WOD
 | Sat, Jan 18 2025 |  |
 | Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 9, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
Barbell Strength 20250118(Check In) Warmup: -200m walk --Then-- 30 sec for all 2 rounds: -Skier jacks -air squats -high knees -PVC pass-throughs -Overhead squats with PVC pipe Snatch Warmup - 5 Snatch Pulls - 5 Muscle Snatch - 5 Overhead Squat - 5 Hang Snatch - 5 Snatch Low hang snatch: - 5 - 4 - 3 working up to 70% - 4 sets x 3 reps @ 70% E30Sec for 15 minutes -1 Squat Snatch @ 50% Hang Snatch Pull: 5 sets x 5 reps @ 110% Accessories: 3 rounds: -20 Hollow Rocks -:30 sec dead hang -:30 sec active hang Stretching: :30 scorpion :30 banded lat stretch :30 child pose
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